The healing power of gratitude
November 24, 2025
In our busy world, it’s easy to rush through the day without stopping to appreciate the good around us. But simple moments of gratitude can do more than lift our spirits—they can support our physical, emotional, and even long-term health. When we take time to notice what’s going well, we strengthen our resilience, encourage joy, and lay the groundwork for a healthier, more hopeful life.
"Gratitude is powerful medicine," says Dr. Mireya Samaniego, Chief Ambulatory Medical Officer, Saint Agnes Medical Center. "In health care, we see every day how a grateful heart can ease stress, support healing, and bring people closer together."
The science behind gratitude
Researchers have found that people who practice gratitude on a regular basis often experience better mental and physical health. They report stronger emotional well-being, fewer symptoms of depression and anxiety, better heart health and even better sleep. Gratitude acts as a vital emotional tool. Helping shift our focus toward the positive to counteract feelings of envy, stress, or resentment, can support a calmer, more balanced mind. Gratitude can also spark positive changes in the body.
Studies show it may help:
- Lower blood pressure
- Reduce depression symptoms
- Ease stress
- Improve sleep
- Lower cortisol levels (the stress hormone)
- Reduce anxiety
These changes happen partly because gratitude triggers the release of serotonin and dopamine—the "feel good" chemicals that support mood regulation.
How gratitude strengthens relationships
Gratitude also brings us closer to the people around us. A simple thank-you note, a kind message, or a moment of appreciation can strengthen bonds and encourage a sense of belonging. Strong social connections have been linked to better health outcomes and longer lives, and gratitude is one of the easiest ways to nurture them.
Practicing gratitude can also help us face hard times. When life feels overwhelming, a grateful mindset encourages optimism, helps us cope with challenges, and supports emotional recovery. Over time, these habits create a steady foundation for well-being.
Simple ways to practice gratitude each day
There are easy ways to bring gratitude into your daily routine:
- Start each morning by writing down three things you're thankful for
- Pause at mealtimes to appreciate the food and the hands that prepared it
- Send a quick message or note to let someone know they made a difference
- Practice mindfulness and take a moment to notice what's good around you
- Keep a gratitude journal
- Take a few slow, deep breaths every day to help you appreciate small joys
From easing stress to improving sleep, gratitude shows us that small habits truly can make a big difference. A few mindful moments each day can make a lasting impact.
"Gratitude reminds us that even in difficult times, there is still light to be found," Dr. Samaniego says. "[It] encourages healing, strengthens relationships, and helps us care for one another with more compassion."
So take a breath, reflect on what you're thankful for today, and start allowing gratitude to guide you toward a happier, healthier life.